How to Roast Pumpkin Seeds

You know the drill. Pick out a pumpkin, grab some carving templates and tools, and away you go. But when you're elbow-deep in pumpkin innards this fall, don’t forget to reserve the seeds for an easy, addictive snack that’s ready in minutes.

What's In This Article

Introduction

Carving pumpkins may get all the Halloween glory, but it’s roasting the oh-so-addictive seeds inside that’s become our favorite treat for any time of year. Pumpkin seeds, also called Pepitas, are an amazing snack that you can roast and enjoy in just a few simple steps. You can season your seeds any way you like, opting for a savory flavor profile—think cumin and coriander—or a sweet combination, like cinnamon and ginger. No matter how you season them, roasted pumpkin seeds serve as the perfect blank canvas for the flavors of your choice.

Aside from their easy preparation and deliciously crispy texture, pumpkin seeds are also chock-full of nutrients; their multiple health benefits give us plenty of reasons to keep snacking! According to the USDA, pumpkin seeds are full of essential nutrients, particularly magnesium, potassium and zinc. Magnesium helps regulate blood pressure, as well as muscle and nerve function. Potassium has also been shown to help regulate blood pressure, as well as maintain healthy bones and muscles. Zinc does wonders for the immune system, helping to prevent respiratory infections and other common illnesses. Pepitas are also a phenomenal source of protein—just one cup has over 18 grams.

All the great nutrients pumpkin seeds have to offer make us even happier to keep them on hand year-round. But before you learn how to roast your pumpkin seeds, you’ll need to assemble a few basic things.

How to Roast Pumpkin Seeds

What you’ll need:

Pumpkin

Carving knife

Colander

Baking sheet

The pumpkin type you choose depends on what your grocer may have available at the time. The most common type of pumpkins sold for cooking purposes are referred to, quite logically, as “cooking pumpkins.” These pumpkins—like the Styrian, for example—produce highly flavorful seeds and tend to be smaller than the “carving pumpkins” seen on display around Halloween. Either are fine to use; you’ll only notice a slight variation in the texture and flavor of the seeds.

We used three smaller cooking pumpkins to roast our seeds, but you can also opt for the larger carving variety. As a general rule of thumb, one 10-14 lb pumpkin will yield about one cup of pumpkin seeds—but of course, mother nature has some variation.

How To:

1. Carve off the top of your pumpkin(s).

2. If you’re using a larger carving pumpkin, taking off the top might be all you need to do. But for several smaller cooking pumpkins, like ours, you’ll also want to cut the pumpkin into sections for better access to the seeds.

3. Scoop out the innards and seeds of the pumpkin and place in colander.

4. Next, separate the seeds from the innards, discarding the innards into a small bowl and leaving the seeds in the colander.

5. Once you have a colander that’s solely full of seeds, rinse them under cold running water.

6. After rinsing your seeds, pat them dry with a paper towel or cloth. Sprinkle 1 tablespoon vegetable oil on baking sheet and sprinkle seeds on top. Be sure to spread them as thinly as possible so there is only one layer.

7. Heat oven to 300 degrees. Sprinkle 1 teaspoon kosher salt over seeds. If adding other seasonings, like any of the 13 flavor combinations below, now’s the time to toss those ingredients with the seeds.

8. Bake for 15 to 20 minutes or until golden; cool all the way before eating.

Expert Tips

An optional step before rinsing and drying your seeds is to boil them in salt water for ten minutes. This makes them extra crispy and also easier to digest.

Roasting times may vary depending on the size of the seeds. Smaller seeds may take closer to ten minutes, while larger ones may take closer to 30. The best way to check is to take them out when they are lightly browned: pumpkin seeds that are ready to eat will be very crispy and easy to bite into.

There’s really no wrong way to eat a pumpkin seed! Some people crack the shell and remove the inner seed first, but it’s easy (and tasty!) to eat the seeds whole and enjoy them that way.